The Truth About Fat

When you want to lose weight or get healthy, what is the first thing you would normally cut from your diet? If you said fat, you’re not alone.

For years, the advice from the USDA has been to reduce the level of saturated fat in your diet, in order to lower your overall cholesterol. However, a new meta-analysis published in the Annals of Internal Medicine has thrown that whole approach in to question.

The removal of fats from our diet has led to an increase in consumption of carbohydrates and processed low-fat alternatives, which has contributed to record levels of diabetes and obesity.

When you consider that most low-fat or non-fat products are laden with salts, sugars and preservatives, continuing to seek out fat-free alternatives could be doing you more harm than good.

QUIZ: Should You Eat This or That?

Which is better for you: Half cup of ice cream or 3 scoops of sorbet?

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Answer: A half cup of ice cream
If you eat what you’re craving, you’re more likely to feel satisfied and eat less. And scoop for scoop sorbet contains twice the sugar with none of the filling dairy protein and fat.

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Which is better for you: Real butter or spray on fake butter?

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Answer: Butter
Serving size for spray butters (even low-calorie ones) are around a 1/3 second spray. What on earth does that mean? You're better off using a small amount of real butter as opposed to guessing how much you're using of the mystery melange of up to 20 ingredients.

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Which is better for you: A turkey burger or a sirloin burger?

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Answer: Sirloin burger
Restaurant turkey burgers are often made with dark meat and the skin, so they’re not necessarily better for you (and for the record, they aren't low-fat). You can get a sirloin burger that’s 95% lean meat and gives you 20 g of protein. Just be careful with the toppings.

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Which is better for you: Almonds or pretzels?

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Answer: Almonds
Almonds are high in protein, fiber and fat and will keep you feeling fuller longer. Give high-sodium pretzels about an hour and you'll feel hungry again thanks to the high-carb no-fat or protein content.

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Which is better for you: Special K or eggs?

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Answer: Eggs
In the morning, you want a meal that will fill you up. Eggs offer protein and fat for satiety, but Special K cereal really only offers carbs and, well, air. If you want carbs to kick off the day, you're better off pairing eggs with a slice of 100% whole grain toast.

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Which is better for you: Fat free salad dressing or regular salad dressing?

Tara Johnson for TIME

Answer: Regular salad dressingTo absorb fat soluble vitamins like Vitamins E and K in vegetables you need to consume them with a fat to aid nutrient absorption. Fat-free dressing, meanwhile, is low-calorie but gets its flavor from added sugar and salt.

Answer: 2% Greek YogurtA little fat is good in the morning to keep you full—plus it has upwards of 17g of protein per container. Fat-free "fruit" yogurt is high in sugar—7 to 10 g per serving—and lower in protein.